Slimming exercises

Every woman dreams of having long, beautiful and slim legs. If the length depends entirely on the heritage, then you can work in harmony and beauty, achieving the desired result over time. Unfortunately, this particular part of the body is considered one of the most problematic, difficult to lose weight. Fat deposits are deposited very quickly in the thighs and thighs.

We should not forget about a phenomenon such as cellulite, which looks very unaesthetic and makes you forget mini skirts and sexy open swimsuits.

Special exercises for slimming legs help you stop thinking about a phenomenon such as fat. Combined with the right nutrition and beauty treatments, the result will be more than impressive.

Basics of Successful Weight Loss

Where to start? It is not enough to combine a series of exercises to train at home or in the gym. It is necessary to review your lifestyle, make serious adjustments to it. A healthy lifestyle is a great opportunity to normalize the work of your body, to constantly control the level of fat.

Basics of effective weight loss in a selected part of the body:

• Healthy sleep.The optimal sleep time is 7-8 hours. Rest, the body recovers, stores energy for the next day, so that exercise is much more effective and more calories are burned.
• Continuous physical activity.With a sedentary lifestyle, metabolism slows down significantly, so fat accumulates much faster and becomes much harder to get rid of later. It is worth moving constantly, taking walks in the fresh air, climbing on the floor of your home not by elevator, but by walking up stairs. In this case, the metabolism will gradually accelerate.
• Proper nutrition.This is the most important moment in the process of removing excess pounds. Agree, you will fight cellulite on the thighs and thighs for a long time, eating only buns, chips, pasta and other junk foods. If you initially have a lot of excess weight, you can spend a few days on the day of discharge in buckwheat or sit on some kind of diet. Then gradually switch to the correct diet with a clear control of proteins, fats and carbohydrates.

Following three simple rules, losing weight in the gym or at home will be much faster and with a long-term effect.

Load selection: rules for doing exercises

Is your lifestyle adjusted? Next, we are engaged in a range of exercises as well as an approach to implementing our plans. The training plan is elaborated for each person individually, taking into account numerous factors. Body type, initial weight, diet, lifestyle and fitness level have the biggest impact. We must also not forget that large thigh volumes can depend not only on fat accumulations, but also on pumped muscles.

All this in combination helps in choosing the most optimal home training option, as well as the load that a woman or man can withstand in the initial stages of weight loss.

When doing leg exercises, you should follow a few simple rules:

• If the main task is to lose weight and not gain muscle mass, then your weight while performing the elements will be enough to achieve your goal. Otherwise, a variety of weights will be required, ranging from simple bottles filled with water to dumbbells.
• Compliance with regularity. It is very important that the classes are held regularly. For beginners, three times a week is enough. The most experienced athletes can train at least five times.
• When doing a series of exercises, you should not take too long breaks. If you feel tired after the next element, you do not need to finish the workout. We simply reduce the intensity of the execution. Rest between groups and exercises should not be more than one minute.
• A comprehensive approach to muscle training. We choose exercises during which all the muscles will be involved.

Note.When losing weight, fat does not leave a place. Likewise, there is no single muscle exercise. All the proposed elements are intended to work the muscles of a specific area in a comprehensive way, but with an emphasis on the desired part of the body.

The best leg exercises at home

There are two ways to get rid of foot fat: your gym and your home. Of course, you can turn to an experienced trainer who will design a program, help you choose the food and fully organize the whole process of losing weight. But it costs money, which is not always enough. Exercising the thighs and hips at home is available to everyone. You can do the exercises at any convenient time, while not spending a penny.

Time is limited only by the desire and abilities of the one who is losing weight.

Helpful tip.Experts recommend gradually increasing the load, starting with short workouts lasting no more than 20 minutes. We gradually increase the number of repetitions, add new exercises to the complex.

Here are some effective moves to help you slim down and look your best.

Foot shake

• Lie on the floor. We support the head on the arm bent at the elbow.
• Roll your leg up.
• Then we go to the other side and repeat the exercise.
• The element can be placed in a standing position with emphasis on a bench, sofa or on all four sides.

Plie Squat

• We stand in a standing position. We stretch the arms at the seams. You can get a dumbbell or any other weighing material.
• We place the legs wider than shoulder level, turning the socks apart.
• Squat, but not at maximum depth. The bent knee joint should form a right angle.
• Exercise slowly, breathing freely.

Lunges

• We stand straight, straighten our shoulders as much as possible. We keep our head straight, our gaze is directed forward. Hands down.
• Take a big step forward so that the bent leg forms a right angle.
• We stand back, by analogy we repeat for the other limb.
• We nap the same number of times on both feet.
• To maximize muscle load, try to tread as much as possible.

Lunges with fists

• We stay in the starting position, as in the classic lunches. We keep our hands on the lock at chest level.
• We dive with our right foot back, sit on our knees.
• Then we lift it up and pull it forward, as if we were making a fist.
• Repeat the exercise on the other leg. We alternate the required number of times.

Deadlift

• In a standing position, we hold dumbbells in our hands, extending them along the body.
• Slightly bent knees.
• We do the bodywork, at the same time pushing the ass back, as if we were going to sit down. We lower the dumbbells as low as possible while keeping our backs straight (any bending is prohibited),
• We adjust to this position for a few seconds, then get up.
• During exercise, you must carefully monitor your back, otherwise it will have no effect.

Exercise the "horse"

• Take all four. We keep our backs straight, the gaze directed downwards.
• Raise your right leg, bent at the knee at a 90 degree angle, up. We try to do the maximum uplift.
• Then we turn it over and repeat the same thing, but with the left foot.

Board

• We accept the starting position - we lie on our stomachs on a mattress or gym floor.
• The arms are bent at the elbows and act as a support.
• Stand on your toes.
• Keep your body straight, straight, without bending at the waist region.
• We stand in the accepted position for the maximum possible time.

Jump with a deep squat

• We place our feet shoulder-width apart.
• Make a jump and immediately descend to the deepest possible gathering.
• Discard immediately from the collection upwards, but with the body facing to the right. We sit down again.
• Then we jump to the left, immediately falling into a squat.
• We do these meetings, turning in all directions.

How to improve the effectiveness of a series of exercises at home

Full legs are not the only problem for modern women. With the accumulation of fat, an unpleasant "orange peel" or cellulite develops, which is even harder to get rid of.

Therefore, it is recommended to combine sets of exercises at home or in the gym with other useful procedures and tools:

• Foot massage. At home, it's incredibly simple. We start with simple strokes of the thighs and thighs, then slowly, gradually switch to intense circular motions. To increase the effect, you can use different cosmetics, for example, a kind of heat, which will speed up the process of burning fat. Ideally, also periodically visit a professional anti-cellulite massage (especially for those who are contraindicated in some independent skin manipulations).
• Use nourishing, cleansing creams that increase skin elasticity. If you are losing weight intensively, it is imperative to take care of your skin to avoid falling out. The best universal remedy is olive oil. This will not only bring your skin in perfect condition, but will also provide a rejuvenating effect.

Working on your body requires a serious approach and careful preparation, especially when it comes to such a body part as the legs. Only an integrated approach will help you become the owner of delicious forms that excite the imagination of men and cause envy in women.

Using our tips, you will quickly get back in great shape, achieve the figure of your dreams, which will satisfy you for many years.